On your full-body day, include a brief core block that teaches control, like slow ab-crunches and back extensions. Keep the pace comfortable so you recover well for your next strength session. When you can hit the top of your rep range on every set with solid form for two sessions in a row, raise the load a little at the …

You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. In a warm-up, you generally look for a gradual increase in intensity. Basically a form of “raising your pulse” and …